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Training & Nutrition

We want to help you reach your FRESH 15 race goals – whether it’s running your first 5K or setting a personal record in the 15K.

Race Plans

Fly Tri Racing, founded by William Ritter with 25 years experience in endurance sports and 12 years coaching experience, is based in Tyler, Texas and offers personalized endurance coaching, specializing in running and triathlon for the passionate athlete. All of our athletes have one thing in common: They all want to self-improve and reach their potential. Since 2009, Fly Tri Racing has developed athletes at every level of the sport to be the best they can be.

Here is the link to the platform that the training plan is hosted on. It works with Garmin, fitbit, apple, etc.

The Fly Tri Racing mission is that “We build athletes up through trust and consistent communication to generate performance gains through structure, knowledge, and education, so that these athletes, our valued clients, can realize their human potential through endurance sports.

Here is a link to Coach Gina’s profile.

Apps and Education

A great resource to run your first 5K is the Couch-to-5K app that can be downloaded on Apple and Android devices. By following the recommendations of this easy-to-use app, you will be on the right path to getting in shape and becoming a runner.

Another great idea is to download a running app such as Nike+, MapMyRun, or many others. This way you can track your progress, time yourself, compete with friends and get daily motivations/reminders, etc.

Download these apps for iPhone at the App Store.

App Store Badge

Couch-to-5K Mobile App Map My Run Mobile App Nike+ Mobile App

Download these apps for Android at Google Play.

Google Play Store

Couch-to-5K Mobile App Map My Run Mobile App Nike+ Mobile App

Runner’s World is a great place to search for any questions you have related to running, training, nutrition and motivation. Check out their website.


Now that we’ve covered how to train, make sure you are well versed on your nutrition strategy. Many runners use the carb-load technique the day before incorrectly. Follow the tips below for a proper carb-load to ensure the best performance on race day:

  • Don’t aim for the typical ‘huge pasta meal’; instead plan for a pre-race high-carb day that will give your body time to digest and store the carbs for proper use.
  • Eating rice, waffles, bread, cereal, bagels, yogurt and juices that are easy to digest are great options.
  • Avoid fruits that are high in fiber to avoid any digestive issues during your race. If you’re a fruit person, peel your apples, pears, and peaches to lower the fiber content. Aim for bananas since they are high in potassium and low in fiber.
  • Begin your carb-load 1-3 days before race day depending on the distance you are running! For the 5K, one day before is sufficient, while the 15K maybe 2 days before if you are not typically running that far on a regular basis.
  • Most importantly, do not try anything new on race day since your body will be used to the things you usually put into it and may likely reject or react to changing it up while your race day nerves are running high.
  • Water, water, water! Running over 45 minutes should always involve a little water drinking at about the 45 minute mark. Another great option is using gels, goo’s, or carb drinks. These types of products give your body the fuel to keep going without having to work harder to break down stored energy supplies.